Fulfill These 6 Nutritional Substances So That Nails Are Strong and Not Easily Broken. To create strong nails, it turns out not only need to be treated from the outside. Strong nails will be created from the success or failure of your nutritional needs below, you know! If these nutrients are met, you will automatically have nails that are strong, healthy, and not easily broken. If not fulfilled, aka still lacking, of course do not expect more if your nails will look beautiful and strong.
What nutrition is needed to have strong nails?
Biotin or known as vitamin B7 is one of the complex B vitamins that is very important for maintaining nail strength. Basically, this vitamin B7 increases and helps to accelerate the metabolism of amino acids for the formation of proteins needed in the regeneration of nail cells.
With adequate amino acids, strong nail-forming cells will be created. Several studies have shown that using biotin supplements can help strengthen brittle nail growth.
Biotin can be found in parts of the body such as the liver. In addition, there are also in egg yolks, milk and their products, salmon, avocados, sweet potatoes, beans, seeds, cauliflower.
Iron is the main component of red blood cells. This red blood cell will bring oxygen to every cell of the body including nail cells. Without enough iron, oxygen cannot reach enough to your cells. Even though the presence of oxygen is needed to improve healthy nail growth.
If you are deficient in iron, then this can actually lead to improper nail forms (spoon nails). Of course, these nails also tend to be brittle. Therefore, iron is very necessary for healthy and strong nails.
You can get a source of iron from red meat, chicken or beef, poultry, seafood like fish, squid, shellfish, green vegetables such as kale or spinach, peas, and other nuts.
Do you know how important magnesium minerals are in the body? Not important anymore, more than 300 chemical reactions in the body involve magnesium minerals to smooth the process. Includes reactions in protein synthesis to reactions to nail growth.
So, if you want strong nails, fill your daily magnesium needs.
The source of magnesium can be obtained from whole grains, green vegetables, almonds, cashews, pickled ground, edamame.
If you want strong nails, never ignore your protein intake. The main nail component is made of keratin. Keratin is a structure-forming protein in the body. Plus, proteins also protect nails from damage.
The keratin in the nail is actually dead keratin. Nails are formed by dead cells collected by the body when new cells begin to be produced.
So, eating protein in your diet is very important to increase keratin production, and so, can grow strong nails immediately.
Protein-rich foods can be found easily in the following foods:
Tofu and tempeh
Zinc is needed quite a lot in your body’s reaction, including for the growth process.
Nails consist of a type of cell that grows and divides rapidly. Because of this rapid production, an adequate supply of zinc in the body is needed to encourage the growth of healthy nail growth.
While less zinc intake will contribute to creating imperfect nail plates. For example white spots appear, and certainly the strength of the nail will decrease from people who have enough zinc.
You can get zinc from most animal proteins, such as beef, poultry, fish and eggs. In addition, you can also find zinc in plant foods such as soybeans, beans, black beans, almonds, cashews, and seeds.
- Vitamin C
Vitamin C is very important for producing collagen, a protein that functions to give shape and strength to many body tissues, including nail tissue, hair, and teeth.
Zinc deficiency and vitamin C together will make your nails brittle, and nail growth slows down.
So, your daily vitamin C needs must be met in order to create healthy and strong nails.
You can find vitamin C from various kinds of fruits, such as oranges, kiwi, strawberries, and so on. Besides fruit you can also meet the protein needs of vegetables.